Looking for some advice on my current program.
Here is my program:
Workout:
Monday: Chest and Biceps
Warm up: 10 minutes treadmill fast walk
Decline Bench: 1 Warmup 10-12 reps, 8-10 reps max weight, 8-10 reps lower weight
Incline Dumbbell Press: 1 WU 10-12, 8-10 max weight, 8-10 lower weight
Flat Flyes: 3x 10-12 moderate weight
Cable Flyes: 3 sets heavy weight 8-10 reps
Incline Curls: 3 sets 8-10
Standing Bar Curls: 8-10 then negatives
Tuesday: Back
Dumbbell Pullovers: WU 10-12 reps, Heavy set 8-10, Max 8-10
Barbbell Rows: WU 10-12, Heavy 8-10, Max 8-10
T-bar Rows: 3 WU 8-10, Max weight 6-10
Wide grip pulldowns: 2 WU 8-10, heavy 8-10, max 6-8
One Arm Row: 2 WU 8-10, Max 6-8
Deadlifts: 2WU, Max 8-10
Wednesday: Cardio/ Abs
30 Minutes Elliptical
3 sets of 20 situps weighted
Thursday: Shoulders and Triceps
DB shoulder press: 2wu 8-10, heavy 8-10, max 6-8
Laterals: wu 10-12, heavy 8-10, max 6-8
Reverse Flyes (machine), wu 10-12, 8-10 heavy, 6-8 max
Front Plate Raises: 3x10
Tricep Pushdown: 1 Wu 10-12, heavy 8-10, max 6-8
Lying Tricep Extensions: WU 10-12, Heavy 8-10, max 6-8
Seated Tricep press: WU 10-12, Max 8-10
Friday: Legs
Squats: WU 10-12, Heavy 8-10, Max 6-8
Leg Press: 3x10-12
Leg Curls: 3x10-12
Leg Extensions: 3x10-12
Stiff Legged Deads: 3x10-12
Calf Raises: 3x15
Saturday: Fun day
20x10 kettlebell swings
Elliptical 15 minutes moderate pace
Plate Crunches: 10x10
(Heavy is still able to do a 2-3 more reps at the end, max is failure in that rep range)
How would you change it? Seeing decent results from it but it is definitely not perfect.
Goals for lifting are to build muscle, and perhaps lower bf% a bit before my first cycle, next year.
Also my apologies for it not being written out very well.
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Monday Chest and back
tuesday legs
wed arms/shoulders
Chest Incline 6-8 sets 10-12, incline flies 6-8 sets 10-12, decline press 6-8 sets 1-12, decline flies 6-8 sets 10-12, flat press 6-8 sets 10-12, flat flies 6-8 sets 10-12reps. BACK--shrugs 10 sets of 20, wide pulldowns 6-8 sets of 10-12(drop style), Narrow rows 6-8 sets 10-12, one armed rows 6-8 sets 10-12.
Legs--Leg press 6-8 sets pyramid style 10-12, hack squats 6-8 sets of 15, face down leg curls 6-8 sets 10-12, seated leg curls 6-8 sets 10-12, LEGS IS A TO FAILURE--if not tired n wobbly add more. squats and lunges
ARMS--standing dumbels curls like sets above, thinking curls, hammer curls, reverse grip curls. TRIS-vbar narrow pushdowns, donkey kickbacks, ropes, reversegrip extensions.
DAY OFF----REPEAT. Abs and calves every non leg day.
I have seen my best results from working triceps with chest. You could do hams on back day to make leg day not so taxing on the body. Put your ab work on Saturday and recommend cardio at least three days a week if trying to drop bf%. Take one day off during the week say Wednesday. Remember you do your growing while at rest. Rest is just as important as lifting itself. These are only suggestions but remember to do what works for you everyone's body is different. I'm glad to see your trying to drop bf% before starting your first cycle. Good luck bro
With each rep count 1-2-3 up 3-2-1 down in seconds obviously. Might want to add a higher rep range around 20 to failure for your lower weight sets. But if you can heal fast that workout program is good to go.